The first stage is the preparation period: improving cardiopulmonary function, assisting to increase muscle strength, and focusing on increasing muscle strength of lower limbs; This exercise period is 1 month. The training arrangement can be to exercise every six days and take a day off every three days; Exercise time can be arranged for one and a half hours. The intensity of exercise must be gradually increased. Don't practice too much at once. Aerobic exercise can choose walking and jogging. During this time, it is not recommended to do intensive training such as climbing mountains, stairs and skipping rope. Time control in about 50 minutes. Resistance training is based on the principle of large muscle group training, such as one day of chest and biceps brachii training, one day of back and biceps brachii training, and one day of deltoid and leg training. The general frequency is 15-30 times. Just 3-5 groups. Time is about 30 minutes. Abdominal training can be ignored at this stage.
The second stage is fat reduction: aerobic exercise is the basic method, combined with cardiopulmonary function training and resistance circulation training, to maintain and increase lean body mass while reducing fat; The training period is 2 months. Training is also arranged for six days a week, with one day off every three days. One of these three days is mainly aerobic training. The running time of this training can be extended to 60-70 minutes, and the distance is 8- 10 km. Of course, this is also based on the principle of gradual progress. After running, you can do abdominal exercises, and it is recommended to use supine belly rolling and supine leg lifting. 15-30 times as a group. Just 3-5 groups. Two days is resistance cycle training plus aerobic training. Resistance cycle training is to practice the muscle groups of chest, shoulders, legs, back, biceps brachii and triceps brachii without rest, with each movement 15-30 times. Do the second cycle for 40-50 minutes, and then run for 40 minutes. Try to reduce the rest time in the middle.
The third stage is the shaping stage: resistance training is mainly combined with cardiopulmonary function training, and underwater training is added at this stage to help tighten the skin; The training period is 3 months. Arrange 6 days of training every week, and take a day off after 6 days of training. A swimming course is arranged in the middle of the 6-day training, and breaststroke is the best stroke. Or take an underwater fitness class. At other times, the training is mainly resistance circulation, but every day is a training venue, with triceps brachii and triceps brachii as training periods, deltoid muscle as training periods, leg training twice, 40 minutes each time, then abdominal training for 20 minutes, and finally aerobic training for 20 minutes. At this time, you can choose aerobic equipment such as treadmills, elliptical machines and mountaineering machines.
In these three stages of training, heavy people are prone to sports injuries, especially the knee joint, ankle joint and waist, so we must pay attention to the correct training standards and methods in sports. Reduce the occurrence of damage. In addition, sports equipment must also be complete. Choose comprehensive training shoes or running shoes as far as possible for sports shoes suitable for your feet. Cotton socks and breathable sportswear must be worn, and women should wear sports bras. With the decrease of weight and waistline, you must wear clothes that suit your body shape. It is recommended to take a full-length photo, one at every stage in the month, and you will find amazing changes.
Suggestions on formulating nutritional formula for losing weight;
On the premise of balanced nutrition, adjust dietary nutrition.
Energy and nutrition regulation
Adjust the intake ratio of three energy-supplying nutrients:
The proportion of three functional nutrients in obese people: carbohydrate and carbohydrate 40%-55%, protein 20%-30%, and fat 25%.
The normal proportion of three functional nutrients: carbohydrate 60%-70%, protein 12%- 15%, and fat 20% -25%.
The total daily intake should not be less than 1200kcal. The control of energy intake must be scientific and gradual, and dieting is not allowed. Excessive dieting will reduce the resting metabolic rate, energy consumption, gastrointestinal dysfunction and damage health.
On the premise of normal intake of dietary nutrients, a variety of vitamins, especially B group, should be supplemented appropriately. Supplement a variety of minerals and keep the habit of drinking milk.
Protein intake must be guaranteed during weight loss:
The intake of protein will increase the metabolic rate of the body by 30%, which is much higher than carbohydrates and fats; Adequate intake of protein can prevent physical decline and skin relaxation caused by dieting and weight loss; Even the high-quality protein has only about 70% absorption and utilization rate in the body, while the absorption and utilization rate of carbohydrates and fats are above 95%, that is, 30% of protein energy is not utilized and excreted.
Recommended food sources in protein during weight loss:
Bean products and dairy products: tofu, soybean milk, soybean protein, milk and whey protein.
Meat is preferred: skinless chicken breast, steamed fish, boiled shrimp and lean beef (stewed)
Choose carefully:
Ham sausage, sausage, sauce chicken wings, braised pork, roast duck, boiled fish.
It is recommended to supplement dietary fiber during weight loss:
Dietary fiber intake produces satiety, reduces energy intake, reduces energy absorption, increases intestinal peristalsis and accelerates fecal excretion.
Common food sources of dietary fiber
Staple food category:
Priority recommendation: whole wheat bread, boiled corn, coarse grains, etc.
Carefully selected: croissant, fluffy bread, hot dog bread, oil cake, fried dough sticks, snacks, cakes, etc.
Vegetables and fruits:
Priority recommendation: stem and leaf and eggplant vegetables, konjac, apple, pear, kiwi, tomato, orange, grapefruit, etc.
Moderate consumption: potatoes, taro, bananas, watermelons, grapes.
For overweight friends who lose weight, two words must be remembered during weight loss: persistence! Never give up halfway. Repeated weight loss is not good for your health. I hope you can succeed!